You’ve probably heard to eat carbs before a workout for energy and protein afterwards for recovery. However, eating healthy for muscle repair requires more than just grabbing a glass of milk or a protein bar. Here are the nutrients your body needs to build strong, healthy muscles.
Your body needs Vitamin C to be healthy, and so do your muscles. This vitamin will flush out lactic acid that builds up in muscles during a workout. It will also help reduce soreness. During your workout, your muscles will have little tears. This vitamin produces collagen, which is necessary to repair those tears. You can get it in citrus fruits, raspberries, cantaloupe and broccoli.
This vitamin reduces inflammation which can result after a tough workout. It also strengthens the immune system so you can fight off an infection that keeps you from exercising. Find it in meats, eggs and best of all – sunlight.
Vitamin B is made up of several vitamins, each doing its own important job. This group of vitamins improves muscle repair and helps develop cells. It can reduce muscle cramps and the achiness that comes from a strenuous workout. Find it in salmon, dairy products, legumes and kale.
This vitamin boosts the immune system to help you stay healthy and fight off infections. You can get it in dairy, salmon, carrots, apricots and pumpkin.
How much of these vitamins you need will depend on how hard and how often you workout as well as your age. It’s a good idea to talk to your doctor about your individual needs. Some of these nutrients can cause problems if you get too much of them.